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Tabbouleh and Chick Pea Salad Recipe

Tabbouleh and Chick Pea Salad Recipe

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Ingredients

Count

Nutrition

407

Calories

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Ingredients:

Serving

3/4 cup medium grain bulghur wheat
16 oz can chick peas, washed, drained and chopped roughly
2 cups (net) finely chopped washed curly parsley
1/2 cup (net) finely chopped washed mint leaves
1 bunch scallions, green and white parts, finely sliced
4 ripe plum tomatoes
grated lemon zest of 1 lemon
2 to 4 tbsp fresh lemon juice or to taste
1/3 to 1/2 cup extra virgin olive oil
salt and pepper
boston lettuce leaves to present
sliced cured black olives for garnish

Directions:

Cover bulghur wheat with cold water by 1 inch above the grain. Soak for 30 minutes. When plump and tender, drain the grains, squeezing out as much water as you can with your hands. Set the grains in a double layer of cheesecloth and squeeze out even more water.
Combine the bulghur wheat with chick peas, parsley, mint and scallions and tomatoes. In a small bowl combine lemon zest with olive oil and juice; season well with salt and pepper and stir into salad. Add more olive oil or lemon juice and serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	406.61 Kcal (1702 kJ)
Calories from fat	286.63 Kcal
		% Daily Value*
Total Fat	31.85g	49%
Sodium	10.39mg	0%
Potassium	176.06mg	4%
Total Carbs	25.39g	8%
Sugars	5.8g	23%
Dietary Fiber	6.42g	26%
Protein	7.51g	15%
Vitamin C	17.1mg	29%
Iron	248.4mg	1380%
Calcium	49.1mg	5%

Amount Per 100 g
Calories	181.14 Kcal (758 kJ)
Calories from fat	127.69 Kcal
		% Daily Value*
Total Fat	14.19g	49%
Sodium	4.63mg	0%
Potassium	78.43mg	4%
Total Carbs	11.31g	8%
Sugars	2.58g	23%
Dietary Fiber	2.86g	26%
Protein	3.35g	15%
Vitamin C	7.6mg	29%
Iron	110.7mg	1380%
Calcium	21.9mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

10

Points
11

PointsPlus

Good Points

saturated fat free,
sodium free,
cholesterol free,
good source of fiber

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